Bulking for Endomorphs - Bodybuilding.com

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vegetables and fruits for the remainder of your carbs. The amount of carbs you consume on your off days should be adjusted according to the rate you are gaining weight, specifically fat. If you find you are gaining too much fat, then I recommend reducing your carb intake on your off days. 11
Chapter 6 -The Importance of Year Round Cardiovascular Training Endurance A.K.A. cardiovascular training improves the heart’s ability to pump blood and increases oxygen uptake into cells. A “fit” person also burns more fat at rest and during exercise than an unfit person. Bodybuilders use cardiovascular training mainly as a means to increase caloric expenditure thereby increasing fat loss or decreasing fat gain. By doing cardio year round you will increase your body’s capacity to burn fat at both rest and exercise. Let’s discuss what type of cardio to do. Low-Moderate Intensity Cardio on Weight Training Days As stated in the intro, bodybuilders primarily use cardio as a means to increase their caloric expenditure (Cardiovascular training has a TON of other health benefits, but we will not touch on those benefits here). The use of low-intensity cardio, done either pre or post weight training, allows one to burn more calories while not hampering recovery. Low-intensity cardio is not as strenuous on the body as high-intensity cardio or highintensity interval training (HIIT). It would be very hard for someone to complete a HIIT session pre weight training as it would decrease your performance when lifting weights, or to complete the session post weight training as it would be very fatiguing. We want to keep the body healthy and injury free. If you get injured, then your workouts will suffer or cease altogether. Therefore, I feel it is more practical to perform low to moderate intensity cardio on weight training days. Now one could perform their cardio separate from their weight training, but for most that would mean two trips to the gym, which is impractical; Hence my recommendation to perform cardio pre or post weight training. Whether you choose to do your cardio pre or post weight training is a personal preference. Remember, your main goal is to hit it hard in the weight room. If doing cardio pre weight training decreases your performance then it would be better for you to do it post workout. If you find that you are too tired to do cardio post weight training or simply find you become too bored and do not finish your cardio session, it would be better for you to do your cardio pre weight training. High-Intensity/High-Intensity-Interval Training on Non-Weight Training Days High-intensity cardio stresses both the aerobic and anaerobic energy systems. The anaerobic energy system is what is stressed during weight training. Putting too much stress on the anaerobic system and hampering recovery is one reason why I do not recommend performing weight training and HIIT on the same day. Obviously running at 12
Page 3 and 4: Table of Contents Chapter 1—Intro
Page 5 and 6: Chapter 2 - Explanation on Phenotyp
Page 7 and 8: are depleted, the body must replete
Page 9 and 10: Chapter 4 - Insulin and Fat Oxidati
Page 11: storage will be increased to a grea
Page 15 and 16: Chapter 7 - Using Dietary Supplemen
Page 17 and 18: 6. Biochim Biophys Acta. 2004 Jun 1
Page 19 and 20: One way to increase skeletal muscle
Page 21 and 22: Chapter 8 -Building a Bodybuilding
Page 23 and 24: odyweight*. In order to save money,
Page 25 and 26: Workout Nutrition—6 Scoops Xtend
Page 27 and 28: Chapter 10 - High Performance Food
Page 29 and 30: Milk (equal to 1 serving of Protein
Page 31 and 32: Protein (equal to 1 serving of Meat
Page 33 and 34: FREE FOOD LIST Less than 20 calorie

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